Which method accounts for the difference between resting and maximum heart rate when determining training intensity?

• A. THR only
• B. Karvonen or % HR Reserve Method (HRR)
• C. RPE scale
• D. VO2 max testing

Answer: (B)

Matching training intensity to an individual's physiology uses heart rate reserve to tailor effort. The method that accounts for the difference between resting and maximum heart rate is the Karvonen or % HR Reserve approach. It starts with heart rate reserve, which is the range between maximum and resting heart rate, and then prescribes a given percentage of that reserve added back onto the resting heart rate. This makes the target heart rate reflect the true stress on the cardiovascular system for each person, so two athletes with the same max heart rate but different resting rates won’t end up with the same simple percentage of max as their actual effort.

For example, if resting heart rate is 60 bpm and maximum is 180 bpm, the heart rate reserve is 120 bpm. At 70% intensity, the target heart rate would be 60 + 0.7 × 120 = 144 bpm. Using a straight percentage of max would yield 126 bpm, which could misrepresent the effort for that person.

RPE is about perceived effort and can guide intensity without heart rate data, but it doesn’t directly tie to how hard the heart is actually working. VO2 max testing measures aerobic capacity in the lab and helps understand overall capacity, but it isn’t a simple prescription method for daily training intensity. A straight THR approach uses a percentage of max heart rate without considering resting heart rate, which can misestimate effort for individuals with different resting rates.